蝴蝶式
Baddha Konasana
BAH-dah koh-NAH-sah-nah
一个髋部开启体式，拉伸大腿内侧和腹股沟，非常适合久坐上班族。
如何做 蝴蝶式
- 双脚脚掌相合而坐
- 让膝盖向两侧打开
- 双手抓住脚或脚踝
- 坐直，脊柱向上延展
- 用手肘轻轻将膝盖向地面推
Benefits
- Opens the hips and stretches the inner thighs and groin
- Stimulates the abdominal organs, kidneys, and bladder
- Relieves mild depression, anxiety, and fatigue
- Improves circulation to the pelvic region
- Prepares the hips for seated meditation
Muscles Engaged
Modifications
- Place blocks or folded blankets under each knee for support if the stretch is too intense
- Sit on a folded blanket to elevate the hips and allow the knees to drop more easily
- Lean against a wall for back support during longer holds
Cautions
- Avoid with groin or knee injuries; do not force the knees down
- Use caution with sciatica; keep the spine upright rather than folding forward
- Those with sacroiliac joint issues should practice gently